Monday, February 28, 2011

So, I've been doing some research on Agave Nectar and have found a vast variety of opinions out there on whether or not it is safe. And/or any better for use than high fructose corn syrup. Here are a few articles that I found interesting. Will I continue to use it??? I haven't decided yet. What do you think?

3) Cook red peppers in a large pot of boiling water for approx 5 minutes and sit aside to drain.

4) Over medium heat, saute garlic and onions for a few minutes until onions become soft. Transfer onion mixture to other ingredients in bowl. Stir.

5) In the same pan, cook meat. Drain if needed. When done add to bowl. Stir. This is your completed mixture to stuff your peppers.

6) Place peppers in a deep baking dish, carefully stuff peppers with stuffing mixture and top with cheese.7) Add 1/4 cup of water to bottom of pan. Cover and bake for 30 minutes. Uncover and broil for approx 3 minutes or until cheese is bubbly.

NOTE: Feel free to add crushed red pepper flakes if you want to add more heat!

I finally made the previous Wheat Pizza Dough recipe I posted with ALL wheat flour. By using the Bronze Chief brand, which is finely milled flour, it turned out awesome! I'm using it from here on out! Here's a picture of what the bag looks like at Wal-mart:

1) Measure the warm water into a 2-cup liquid measuring cup. Sprinkle in the yeast and let stand until the yeast dissolves and swells, about 5 minutes. Add the room temperature water and oil and stir to combine.

2) Place all dry ingrediants in a bowl and combine. Add the wet ingrediants and lightly mix so everything is wet. Let stand for about thirty minutes covered with a towel. Using wet hands on a clean and surface, knead the dough for about 3-5 minutes or until it feels smooth and elastic. Form the dough into a ball, put it in a deep oiled bowl, and cover with plastic wrap.

3) Let rise until doubled in size, about 1 ½ to 2 hours on the counter OR place in the refrigerator overnight to rise slowly.

4) To bake, place a pizza stone in the lower third of the oven. Heat the oven to 450° for at least 30 minutes. Turn the dough out onto a lightly floured work surface. Divide the dough into two equal pieces. Form both pieces of dough into smooth, round balls and cover with a damp cloth. Let the dough relax for at least 10 minutes but no more than 30 minutes.

5) Working with one piece of dough and keeping the other covered, shape the dough and transfer to a pizza peel or round of parchment dusted with semolina or cornmeal. Top as desired. Slide the dough onto the pizza stone. Bake until the crust edges brown and cheese is golden brown in spots, about 8 to 12 minutes. Repeat with remaining ball of dough or freeze for later use.

NOTE: I make my dough in a2qt. batter bowl from Pampered Chef. It works great!2012 UPDATE: I have NEVER mastered sliding the dough onto the stone (I actually just gave up trying)! Instead I take the hot stone out of the oven and make the pizza on the hot stone and then when ready I put it back in and bake. Also, I use WHITE whole wheat flour.

Thursday, February 24, 2011

One of my favorite treats are Chocolate Chip Oatmeal Cookies. Often times I try to avoid them because they are packed full of cholesterol, fat, and empty calories. Now, don't get me wrong, I still love that type of chocolate chip cookie from time to time! BUT, for my overall health, weight loss goals, and cholesterol lowering properties....these are AWESOME!!!

We all know (or maybe we don't) that dark chocolate is the better choice of chocolate. You are better off the higher percentage of cacao (often spelled cocoa) you go. In this recipe I opted for Ghirardelli Bittersweet 60% Cacao chips and my kids loved them. I, personally, like it sweeter and might just go with half milk and have dark next time around.

Most people (I'm not one of them) love to wash down a chocolate treat with a big tall glass of milk. Next time you reach for that glass of milk keep in mind that research shows that washing your chocolate down with milk could prevent the antioxidants from being absorb or used by your body.

These cookies are cholesterol free AND have ingredients that help lower your cholesterol!!! If you are cholesterol conscious, these little cookies may just be what you are looking for! Pair these cookies with your favorite cup of Joe and you will forget they are {clean} and healthy.

Using a teaspoon, drop spoonfuls of mixture to your baking sheet. Use parchment paper or cooking spray to prevent them from sticking. Bake for 12-15 minutes, or until they are golden brown around the edges. Recipe will make about 2 dozen cookies.

NOTE: I used the small scoopfrom Pampered Chef. If you are looking for a typical chocolate chip cookie recipe this is probably not for you. But, if you are looking for a healthy alternative to the chocolate chip cookie, give it a try.

KID APPROVED??? YES!!! (check out one of my little "taste testers" as he gives them a try...he couldn't stop eating them)

Monday, February 21, 2011

After getting the news that my cholesterol numbers were a little high, I was willing to try anything to lower it naturally and avoid going on medications. And what better way to do so than by adding oatmeal to my daily routine?

Oatmeal is packed full of soluble fiber (the kind that lowers your cholesterol), insoluble fiber (helps with digestion of food) and high in protein (which will help keep you feeling fuller longer). And that's the short list of what good oatmeal can bring to your body! Make sure to avoid instant oatmeal which is often times full of added sugar.

So, you may ask why Steel Cut vs Rolled Oats? Check this article out Eat Clean Worksfor more information. It really does just come down to preference of texture.

Crock Pot Oatmeal

Ingredients

2 c Steel Cut Oats (not instant)

4 c Water

4 c All Natural Apple Juice

1 tsp Vanilla Extract

1 Tbsp Cinnamon

4 Apples (Fuji or Gala is what I have used) Peeled and Chopped

1/3 c Flaxseed Meal

Honey

Directions

1) Add all ingredients to a crock pot (slow cooker).

2) Stir.

3) Cook overnight on lowest setting (I use warm on mine) OR you can cook on high for about 4 hours during the day.

4) Drizzle with honey. Serve.

NOTE: It's best to spray the sides of the crock pot with cooking spray or rub with olive oil/coconut oil to avoid sticking.

This recipe makes around 10-12 servings of oatmeal. I like to transfer it to individual bowls to have on hand each morning already portioned out.

KID APPROVED??? YESUPDATE: If I make this again I will probably omit the apple juice (unless I make fresh) and just add more honey before I eat it. We no longer buy concentrated juices. I also probably won't peel the apples either.

Many people have asked me to explain why I've added flaxseed to my daily diet and what can it really do for our bodies. Well, I find this information below very helpful and easy to read. The information is taken fromwww.flaxhealth.com.

Note: Ground flaxseed can easily go rancid and cause more harm than good. Make sure to store it in an airtight container and refrigerate.

Flax Fights Cholesterol

The consumption of flaxseed is associated with a reduction in total cholesterol, including the LDL (bad) cholesterol and triglycerides. Study after study has shown a positive response to eating ground flax seed daily. Eating low fat foods, increasing your exercise, limiting the salt, sugar and eating flax seed daily are a few ways that you can win the battle against high cholesterol.

Flax Fights Diabetes

Nutritionists are instructing their diabetic patients to eat flax daily. It has been discovered that the omega-3 fat and high fiber in flax may play a role in the fight against diabetes. In a study conducted by the University of Toronto, participants who ate flaxseed bread had blood sugar levels 28% lower an hour after eating than their counterparts who ate bread made with wheat flour!

Flax Fights Cancer

Flaxseed is high in lignans, up to 800 times the amount as in any tested plant food. Lignans (a phytoestrogen) have been called by H. Adlercreutz (in his article “Phytoestrogens: Epidemiology and a Possible Role in Cancer Protection”), natural cancer-protective compounds. Flax seed is also high in alpha linolenic acid (ALA) which has been found to be promising as a cancer fighting agent. The American National Cancer Institute has singled out flaxseed as one of six foods that deserve special study. Flax seed's high fiber aspect is also beneficial in the fight against colon cancer. Epidemiological studies note that diet plays a major role in the incidence of colon cancer. Research has shown that increasing the amount of fiber in your diet reduces your colon-cancer risk. Flax seed, high in fiber, lignans, alpha linolenic acid, is a key player in the fight against cancer, particularly breast and colon cancer.

Flax Fights Constipation

Flax is high in both soluble and insoluble fiber. One ounce of flax provides 32% of the USDA’s reference daily intake of fiber. Flax promotes regular bowel movements because it is high in insoluble fiber. Flaxseed's all natural fiber helps to absorb water, thereby softening the stool and allowing it to pass through the colon quickly. When adding fiber to your diet, it is important to make sure that you are drinking at least eight glasses of water daily. Without enough liquids, fiber can actually cause constipation! In the fight against constipation exercise, eat fruits and vegetables, drink eight glasses of water daily and add two to four tablespoons of flax to your daily regime!

Flax Fights Inflammation

Flax is high in Omega 3 essential fatty acids. That’s good news for people who suffer from inflammatory disorders, including rheumatoid arthritis. Health experts, such as former Surgeon General C. Evertt Koop, recommend eating foods high in Omega 3’s for people suffering from rheumatoid arthritis. It is the inflammation within the joints that cause so much of the pain associated with arthritis. The January 1996 issue of the American Journal of Clinical Nutrition reported that the participants in a study that took flax oil daily reduced inflammatory responses by as much as 30%.

Flax Fights Menopausal Symptoms

Hot flashes, night sweats, irritability, moodiness…ah, the joys of menopause. Can flax really help? Yes it can! Flax, like soy, is a phytoestrogen. Phytoestrogens are estrogen-like substances that are found in plants. Flax is the richest known plant source of phytoestrogens. Phytoestrogens act as a natural hormone therapy and help to stabilize hormonal levels. This stabilization of hormonal levels helps to lesson the symptoms of menopause.

Flax fights Heart Disease

Heart disease, the number one killer in America, has claimed the lives of too many of our family and friends. Years of a sedentary lifestyle, super size meals and processed foods has finally caught up with us. Can flax help? Yes it can. Numerous studies have been done on the effect of flax on heart disease, yielding many positive findings. Flax has been found to help reduce total cholesterol, LDL levels (the bad cholesterol), triglycerides. Flax helps to reduce clotting time and thereby reduces the chance for heart attacks and strokes. Regular intake of flax protects against arrhythmias and helps keep the arteries clear and pliable!

Flax and the Immune System

Across the table, your co-worker sneezes, no tissue in sight, you feel a light spray hit your face and shudder. Standing in a crowded elevator, in a busy mall, or in an airplane, you sometimes feel like you can’t escape getting at least one or two colds each year…or can you? Research has found that eating flax daily favorably affects immunity, the body’s ability to defend itself successfully against bacteria and viruses. Two components of flax, lignans and ALA (alpha-linolenic acid), have been found to affect immune cells and compounds that control immune reaction.

Flax fights “The Blues”

It’s that tired feeling that a good night's rest won’t shake… that listless down in the dumps feeling that you just can’t get rid of. We call it “the blues”, otherwise known as atypical depression, the most common form of depression. Preliminary research suggests that eating a diet rich in flax could slash your risk of ever feeling “down in the dumps”. Follow up studies show that just 2-3 tablespoons of flax daily can help up to 2/3rds of severely depressed women bounce back within eight weeks. Flax, says Udo Erasmus, PhD, has a mood boosting ingredient: docosahexaenoic acid (DHA) that is essential for the proper function of brain cells, yet up to 85% of women aren’t getting enough of it. Early research conducted by Dr. Martha Clare Morris of Chicago’s Rush-Presbyterian-St. Luke’s Medical Center notes that a diet rich in omega-3 fatty acids is believed to be important for brain development. She stated that some participants in the study saw a decreased risk of Alzheimer’s from eating a diet high in Omege-3 fatty acids(Flax is the richest source of Omega 3’s in the plant kingdom). More research is needed in the area of flax and its relation to depression and brain function, however preliminary research is very promising.

How can Flax help you?

Flax is very high in lignans, which have anti-tumor properties—lignans act as antioxidants that could mirror the results of Tamoxifen, the anti-cancer drug for breast cancer.

Flax is a natural food that has been consumed for thousands of years by many civilizations with noticeable health benefits and no artificial drug side effects.

Omega 3’s—flax is recognized as the richest source of essential fatty acids (EFAs) such as alphalinolenic acid (ALA and Omega-3 fatty acids).

Lignans—flax contains high levels of lignans, which are natural compounds that help prevent many types of cancer, such as breast, colon and prostate cancer.

Fiber—as a whole grain, flax contains high levels of both soluble and insoluble fiber, which has been recognized by the National Cancer Institute as an essential part of your diet for the prevention of many cancers.

Your body cannot make the essential fatty acids, Linoleic (Omega-6) or Linolenic (Omega-3), from other elements; instead, they must be consumed as part of your daily diet. Research has indicated that we consume too much Omega-6’s and not enough Omega-3’s, but flaxseed contains these essential fatty acids in perfect balance.

In proper balance, omega-3’s and omega-6’s work to form the membranes of every cell in your body, play a vital role in the active tissues of your brain, and control the way cholesterol works in your system

Friday, February 18, 2011

Do you like hummus? Maybe you don't even know if you like it. Well, I love hummus and it's something very simple to make and even the kids can get involved. My two year old loves to push the button on the food processor.

This is the latest recipe we made from All Recipes and it was fantastic! Serve this with some pita chips and red bell peppers slices for an awesomely {healthy} afternoon snack. Hummus is packed full of protein and fiber which is very important in one's daily nutrition.

Sun-Dried Tomato Hummus

Ingredients

4 cloves garlic

1 teaspoon salt

3 tablespoons tahini paste

1/4 cup fresh lemon juice

2 (15.5 ounce) cans garbanzo beans, drained

1/2 cup olive oil

1/2 cup oil-packed sun-dried tomatoes, drained

1/4 cup finely shredded fresh basil

2 tablespoons olive oil

1/8 teaspoon paprika (optional)

Directions

Place garlic, salt, tahini, and lemon juice into a food processor; process until smooth. Pour in the garbanzo beans and 1/2 cup olive oil; process until smooth again, scraping the sides of the bowl occasionally. Once smooth, add the sun-dried tomatoes, and pulse until they have been chopped to very small pieces and are incorporated into the hummus. Finally, add the basil, and pulse a few times until mixed in.

Spread the hummus into a shallow serving dish, and make a few decorative grooves on top. Refrigerate at least 1 hour, then drizzle with 2 tablespoons olive oil and sprinkle with paprika before serving.

NOTE: Tahini can be found near the peanut butter (in a similar jar). If not there, check in the natural foods section of your grocery store.

Sunday, February 13, 2011

My kids love dessert and are always asking(sometimes, begging!) for a special treat at the end of the day or after a meal.

I got a little frustrated at the grocery store the other day when searching for a {clean} ice cream treat to serve the kiddos (and us). I mean, WOW, have you ever taken the time to read what is in some of them??? After WAY too much time spent looking, I think I left the store with a 6 dollar half gallon of {all natural} ice cream.

This recipe came about by chance and was a grand slam with the kids right away. The best part is...it's clean, healthy, low fat, AND cholesterol free. That's good for little ole me that is trying to lower my cholesterol.

Strawberry Soy Ice Cream

Ingredients:

3 cups of light vanilla soy milk (I am a big fan of SILK)

8 oz of ripe or frozen and thawed strawberries (i used half of 16oz bag of frozen)

1/3 c honey

1 tsp lemon juice (approx)

1) Add all ingredients to blender.

2) Process mixture in a blender until smooth or only small pieces of fruit remain.

3) Pour into small plastic serving dishes and freeze for approx 2-3 hours.

NOTE: I use small plastic container with lids and pour individual servings. I have found that it's best to just freeze for a couple of hours or remember to let it thaw about 30 minutes if it's been in the freezer overnight.

It was about 10 years ago at a friend's house when I first tasted this wonderful combination of ingredients. I was skeptical at first, but I am willing to give everything a try. This might be where my love of fresh green beans began(see, I hated them as a kid). This recipe is a great holiday side dish with it's vibrant green and red colors.

Wednesday, February 9, 2011

This side is SUPER SIMPLE and a crowd pleaser in my family. I make this often for my picky eating son to get him to eat his carrots!

I don't know about you, but I am always looking for ways to dirty less dishes come dinner time. I made the recipe in one saucepan. Yay!

Honey Glazed Carrots

Ingredients:

1 16-oz. bag of {organic} baby carrots (or if you have the time peel and chop)

2 tsp extra virgin olive oil (I use Kirkland Organic from Costco)

2 1/2 tbsp honey (local is best)

1 tbsp lemon juice

1/2 tsp. ground ginger (use fresh if you have it)

dash of black pepper

Directions:

In a large saucepan, place all of the baby carrots and then add enough water to cover the carrots completely. Cover the saucepan and bring to a boil. Simmer carrots until tender but firm (approximately 5 minutes). Drain carrots.

In a small bowl combine all other ingredients. Stir gently until the carrots are coated with the honey glaze. Continue to cook over medium heat until carrots are heated through (appox. 2 minutes), stirring occasionally. (we like ours really tender, so we add a few minutes)

Serve immediately. Salt to taste.

NOTE: I also make these in a crock pot. I don't add any water to the pot. I have also done this in the microwave until carrots are tender then drizzle honey and sprinkle ginger and toss. It works too!

Tuesday, February 8, 2011

Before setting off on this {eat clean} journey I would always buy pancake mix in a box thinking it was too difficult for me to make my own from scratch. Wow, I was so wrong. After a few botched batches, I have come up with a perfect recipe for my family. These pancakes are packed full of protein, fiber, and Omega 3s.

In the past I would make whole wheat pancakes and they would taste very heavy. A friend of mine suggested Bronze Chief because of it's super fine texture. It's fantastic! It can be found at Wal-mart for less than $3.50 for a 5lb bag.

Saturday, February 5, 2011

If this journey of {eating clean} is going to work, I am going to have to put in the work to get educated on some of my favorite restaurant menu items. I've been doing my best to do just that and bring new and flavorful {clean} meals to my family. I've always loved eating Asian inspired meals at restaurants, but rarely have they made it to the dinner table without them being overly processed and full of fat.

Below is my take on the ever popular orange chicken and rice.

Orange Chicken with Rice

Ingredients:

3 chicken breast (1/2 in. cubes)

1 tsp rice vinegar

1 c orange juice

2 tsp fresh ginger (grated) or 1/2 tsp powdered ginger

2-3 garlic cloves (minced)

2 Tbsp {low sodium} soy sauce

1/3 c honey

1 tsp garlic chili sauce

1 tsp orange zest (grated)

1/2 c {low sodium} chicken stock or water

2 red bell peppers (chopped into bite size pieces)

2 green onions (chopped)

2 tsp cornstarch

2-3 tsp olive oil

1/4 cup water

1) Dissolve cornstarch in water and pour over chicken cubes. Toss to coat.

2) Heat the oil in a large pan to medium heat. Add chicken and cook for approx. 3-5 min, stir occasionally. You want the chicken to become brown on the outsides.

5) Add chicken/vegetable mixture to sauce and stir. Cook for an additional minute.

6) Pour over rice, top with green onion and serve.

RICE: I use premium long grain brown rice (no instant). I find it's easiest to fill a large pot with water and add 1 cup of rice. Bring to a boil. Cook 35-45 minutes(depending on type). Drain and then serve. Just like you would with other types of pasta.

It's time to take Pizza Fridays up a notch and try new pizza combinations that I've never had before. This week was: Artichoke Pizza. I was skeptical because I really like sauce on my pizza and this concept had none. To my happy taste buds surprise, I didn't miss the traditional sauce. This was packed full of flavor. Give it a try! Let me know what you think.

Artichoke Pizza

Ingredients:

marinated artichoke hearts (chopped)

kalamata olives (slices or chopped)

roma tomatoes (sliced)

feta cheese

fresh mozzerella cheese (sliced)

2-3 tsp olive oil

2 garlic gloves (minced)

There is no true sauce for this recipe. I take olive oil and add fresh minced garlic and let it sit for a few minutes to allow the olive oil to infuse with the garlic. (Or you can heat the oil and garlic in a microwave for about 30 seconds) Then I brush the olive oil on the crust, add other toppings, and bake as direction on the Wheat Pizza Dough post.

ABOUT ME

Jan 2011-I started my journey of EATING CLEAN out of necessity(and a bit of intrigue). I was told I needed to lower my cholesterol on my own or I would need to go on a medication(which I will avoid at all costs). After a friend introduced me to CLEAN EATING, I ran out bought the book {The Eat-Clean Diet Recharged: Lasting Fat Loss That's Better than Ever!}. And then the journey began to eat healthier, exercise more, and get knowledgeable on what really goes into my body. This blog was created to make EATING CLEAN easier with healthy recipes, tips, and tricks!
EATING CLEAN is not a quick fix. It's a way of life. A healthy one. Be patient as you learn to EAT CLEAN. Follow me as I replace all my old, "dirty" meals with CLEAN alternatives and ultimately become a CLEAN FREAK. Best Wishes, Angie

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DISLAIMER

Please keep in mind that I am not a Registered Dietitian. While my advice often relies on research, most of it is from my own personal experience in the journey of {Clean Eating}. Always consult your doctor before making any changes to your diet and exercise routine.